Vitamin A
Last updated: August 9, 2026
Benefits
Supports normal vision (especially in low light), immune function, and the healthy growth of skin and other tissues.
How much you need
Recommended daily amounts by life stage, per NIH and NASEM Dietary Reference Intakes. Where the evidence hasn't been enough to set a full RDA (Recommended Dietary Allowance), NASEM sets an AI (Adequate Intake) instead — both are shown together below.
| Life stage | RDA / AI |
|---|---|
| Children 1–3 | 300 mcg |
| Children 4–8 | 400 mcg |
| Boys 9–13 | 600 mcg |
| Girls 9–13 | 600 mcg |
| Males 14–18 | 900 mcg |
| Females 14–18 | 700 mcg |
| Men 19–50 | 900 mcg |
| Women 19–50 | 700 mcg |
| Men 51–70 | 900 mcg |
| Women 51–70 | 700 mcg |
| Men 71+ | 900 mcg |
| Women 71+ | 700 mcg |
| Pregnancy 14–18 | 750 mcg |
| Pregnancy 19–50 | 770 mcg |
| Lactation 14–18 | 1200 mcg |
| Lactation 19–50 | 1300 mcg |
Upper limit
This limit is written against preformed vitamin A (retinol), not total Vitamin A intake as measured for the recommended amount above.
| Life stage | Tolerable upper limit |
|---|---|
| Children 1–3 | 600 mcg |
| Children 4–8 | 900 mcg |
| Boys 9–13 | 1700 mcg |
| Girls 9–13 | 1700 mcg |
| Males 14–18 | 2800 mcg |
| Females 14–18 | 2800 mcg |
| Men 19–50 | 3000 mcg |
| Women 19–50 | 3000 mcg |
| Men 51–70 | 3000 mcg |
| Women 51–70 | 3000 mcg |
| Men 71+ | 3000 mcg |
| Women 71+ | 3000 mcg |
| Pregnancy 14–18 | 2800 mcg |
| Pregnancy 19–50 | 3000 mcg |
| Lactation 14–18 | 2800 mcg |
| Lactation 19–50 | 3000 mcg |
Too much preformed vitamin A (retinol) over time can cause headaches, liver damage, and weaker bones. In pregnancy, high preformed vitamin A can cause birth defects, which is why this limit matters most before and during pregnancy. Beta-carotene from plants doesn't count toward this limit.
Best food sources
| Serving | ||
|---|---|---|
| Beef and cod liver | — | — |
| Sweet potato | — | — |
| Carrots | — | — |
| Spinach and kale | — | — |
| Eggs and dairy | — | — |
Absorption & caution
Absorption: Fat-soluble — absorbs best alongside a meal that contains some fat, and unlike water-soluble vitamins, extra amounts are stored in the body rather than excreted.
Caution: Preformed vitamin A (retinol, from liver and supplements) builds up in the body. Very high intakes strain the liver, and during pregnancy they can harm a developing baby — if you're pregnant or might become, keep retinol supplements modest and check with your clinician. Beta-carotene from plants doesn't carry the same risk.
Pairings
Works well with
- Zinc — Zinc is needed to make the protein that carries vitamin A through the blood.
Body systems & goals
Body systems it supports
- Skin — Skin is your body's largest organ and it rebuilds itself constantly. These nutrients support the collagen-making and repair work that keeps skin looking clear and feeling calm. (established evidence)
- Eyes — The light-sensing tissue at the back of your eyes leans on these nutrients to stay resilient against everyday strain and glare. They help your body maintain sharp, comfortable vision over the long haul. (established evidence)
- Immune System — Your immune system is on quiet watch every day, and these nutrients supply the raw materials its defenses run on. Keeping them steady supports your body's resilience, which matters most when you're already run down. (established evidence)
- Thyroid — Your thyroid sets the pace for your whole metabolism, and it needs these nutrients to make its hormones. Supporting them helps your body maintain steady energy and temperature. (emerging evidence)
Frequently asked questions
How much Vitamin A do adult women need per day?
Adult women (19–50) need 700 mcg of Vitamin A per day, per NIH/NASEM Dietary Reference Intakes.
How much Vitamin A do adult men need per day?
Adult men (19–50) need 900 mcg of Vitamin A per day, per NIH/NASEM Dietary Reference Intakes.
Does pregnancy change how much Vitamin A you need?
Yes — during pregnancy (ages 19–50) the recommended amount rises to 770 mcg per day, compared with 700 mcg for non-pregnant adult women.
Is there an upper limit for Vitamin A?
Yes — for adults 19–50, the tolerable upper limit is 3000 mcg (measured as preformed vitamin A (retinol)). Too much preformed vitamin A (retinol) over time can cause headaches, liver damage, and weaker bones. In pregnancy, high preformed vitamin A can cause birth defects, which is why this limit matters most before and during pregnancy. Beta-carotene from plants doesn't count toward this limit.
What foods are highest in Vitamin A?
Good sources include Beef and cod liver, Sweet potato, Carrots, Spinach and kale, and Eggs and dairy.
How Tavita handles this
Tavita logs Vitamin A from both the food you eat and the supplements you take, adding both into one running daily total. It warns you before you reach the tolerable upper limit, counting your combined intake from food and supplements.
Sources
Figures on this page come from the NIH Office of Dietary Supplements fact sheets and the National Academies of Sciences, Engineering, and Medicine (NASEM) Dietary Reference Intake tables — the same dataset that powers the Tavita app. They were independently re-verified by blind re-derivation on August 9, 2026. See the methodology page for how this library is built and kept current.
Tavita is not a medical provider. This page is educational information, not medical advice — talk to your clinician before changing your supplement or medication routine.